Hey Folks!

Good times with the Open WOD this Saturday!  There were lots of awesome people out to cheer and have a good time while they busted their butts.  The teams all looked great in their respective garb, and it was just plain old awesome having so many people in the gym to cheer, high five and chat with!  4 more weeks!

This past Open WOD was pretty skill based (despite the snatches being fairly light), so I can imagine we’re going to have a more “engine” based WOD coming up next, or possibly even something shorter with a heavier or graduating load.  We’ll see, but I’m sure it’ll be fun!

Make sure you’ve gone to your profile on games.crossfit.com and submitted your scores – it’s required to get a point for your team and to count your totals for us in general!

Warm up

2 Rounds – 10 dislocates, 10 band pulls, 30 second russian baby maker, 10 spiderman lunges

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Back Squat 2×5  *Keep trying to add weight to these sets of 5 if you can.  We’re going to be testing these lifts soon! 🙂

Kettlebell Swings 2×15

Row 2000m for time
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Not sure yet as Ben has posted it up!  Those of you doing this, check http://competitorswod.blogspot.ca for the WOD once it’s gone up!
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Bench Press 3×5 @ 75%

“Air Squat Annie”
50-40-30-20-10 for time:
Air Squats
Sit Ups
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Mobility:
Stretch – Quads/Psoas, Glutes
Foam Roll – T-spine (to help stretch out those abs!)

See you in the gym!
The CrossFit Sudbury Team